[{"data":1,"prerenderedAt":602},["ShallowReactive",2],{"cheatsheet-\u002Fcheatsheets\u002Frunning-volume":3},{"id":4,"title":5,"body":6,"category":583,"date":584,"dateModified":584,"description":585,"extension":586,"icon":587,"meta":588,"navigation":166,"path":589,"readTime":590,"seo":591,"sitemap":592,"stem":593,"tags":594,"version":600,"__hash__":601},"cheatsheets\u002Fcheatsheets\u002Frunning-volume.md","Running Volume: How to Build Up",{"type":7,"value":8,"toc":570},"minimark",[9,14,55,59,73,86,138,148,152,155,193,210,214,217,284,287,290,294,341,349,352,356,407,414,418,463,467,493,497,536,540,564],[10,11,13],"h2",{"id":12},"tldr","TL;DR",[15,16,19,42],"tldr-summary",{"lead":17,"takeaway":18},"Build running you can recover from — then repeat it.","Redistribute first. Increase only after the new routine is stable.",[20,21,23],"template",{"v-slot:dos":22},"",[24,25,26,30,33,36,39],"ul",{},[27,28,29],"li",{},"Keep runs easy enough to talk in full sentences",[27,31,32],{},"Watch each run's distance as well as weekly totals",[27,34,35],{},"Check symptoms during, after, and the next morning",[27,37,38],{},"Start an extra running day with a short session",[27,40,41],{},"Build strength and use tolerable low-impact training",[20,43,44],{"v-slot:donts":22},[24,45,46,49,52],{},[27,47,48],{},"Don't treat any percentage as a safety guarantee",[27,50,51],{},"Don't add distance, speed, and frequency together",[27,53,54],{},"Don't run through unexplained or worsening leg pain",[10,56,58],{"id":57},"the-session-check","The session check",[60,61,62],"p",{},[63,64,65,66,72],"strong",{},"Before extending a run, compare its distance with your longest run in the previous ",[67,68,71],"span",{"className":69},[70],"num","30"," days.",[60,74,75,76,80,81,85],{},"A study of ",[67,77,79],{"className":78},[70],"5,205"," runners linked runs more than ",[67,82,84],{"className":83},[70],"10%"," longer than that recent longest run with higher overuse-injury rates. It was observational, and participants did not have existing musculoskeletal problems at enrolment. It is a useful caution, not a validated rehabilitation rule.",[87,88,89,106],"table",{},[90,91,92],"thead",{},[93,94,95,99],"tr",{},[96,97,98],"th",{},"Recent longest run",[96,100,101,102,105],{},"A ",[67,103,84],{"className":104},[70]," increase",[107,108,109,124],"tbody",{},[93,110,111,118],{},[112,113,114],"td",{},[67,115,117],{"className":116},[70],"5 km",[112,119,120],{},[67,121,123],{"className":122},[70],"5.5 km",[93,125,126,132],{},[112,127,128],{},[67,129,131],{"className":130},[70],"3 miles",[112,133,134],{},[67,135,137],{"className":136},[70],"3.3 miles",[139,140,142],"note",{"icon":141},"i-ph-ruler",[60,143,144,147],{},[63,145,146],{},"A check, not a target."," Staying below the threshold does not guarantee safety. Repeated small increases can still add up too quickly. The study measured distance; applying the same percentage to minutes has not been validated.",[10,149,151],{"id":150},"before-adding-another-running-day","Before adding another running day",[60,153,154],{},"Look for a pattern, not one good run:",[24,156,159,169,175,181,187],{"className":157},[158],"contains-task-list",[27,160,163,168],{"className":161},[162],"task-list-item",[164,165],"input",{"disabled":166,"type":167},true,"checkbox"," Current runs are manageable without repeatedly shortening them because of symptoms.",[27,170,172,174],{"className":171},[162],[164,173],{"disabled":166,"type":167}," Symptoms settle predictably and are not increasing from week to week.",[27,176,178,180],{"className":177},[162],[164,179],{"disabled":166,"type":167}," Ordinary walking and daily activities are comfortable.",[27,182,184,186],{"className":183},[162],[164,185],{"disabled":166,"type":167}," Any condition-specific rehabilitation goals are being met.",[27,188,190,192],{"className":189},[162],[164,191],{"disabled":166,"type":167}," The new schedule leaves enough recovery between sessions.",[60,194,195,196,200,201,205,206,209],{},"Suggested checkpoints sometimes used in coaching are ",[67,197,199],{"className":198},[70],"4–6"," stable weeks before moving from two runs to three, then a further ",[67,202,204],{"className":203},[70],"6–8"," before considering four. These are ",[63,207,208],{},"not validated readiness thresholds",". Do not force the change because the time has passed.",[10,211,213],{"id":212},"redistribute-before-you-increase","Redistribute before you increase",[60,215,216],{},"Make the new run short and trim the others. Keep total running time steady initially, with comparable easy effort and walking breaks.",[87,218,219,235],{},[90,220,221],{},[93,222,223,226,229,232],{},[96,224,225],{},"Change",[96,227,228],{},"Before",[96,230,231],{},"First redistribution",[96,233,234],{},"Total",[107,236,237,261],{},[93,238,239,242,248,254],{},[112,240,241],{},"Two runs to three",[112,243,244],{},[67,245,247],{"className":246},[70],"30 + 30 min",[112,249,250],{},[67,251,253],{"className":252},[70],"25 + 25 + 10 min",[112,255,256,260],{},[67,257,259],{"className":258},[70],"60 min"," in either routine",[93,262,263,266,272,278],{},[112,264,265],{},"Three runs to four",[112,267,268],{},[67,269,271],{"className":270},[70],"25 + 30 + 35 min",[112,273,274],{},[67,275,277],{"className":276},[70],"20 + 25 + 30 + 15 min",[112,279,280,260],{},[67,281,283],{"className":282},[70],"90 min",[60,285,286],{},"These examples illustrate the principle; they are not prescriptions. Shorter recovery gaps are still a change in load, even with the same total time. Check actual distance too.",[60,288,289],{},"Once the new routine is stable, consider a small increase to a shorter run. Keep the longest run steady while testing the added day.",[10,291,293],{"id":292},"choose-spacing-your-legs-can-handle","Choose spacing your legs can handle",[87,295,296,309],{},[90,297,298],{},[93,299,300,303,306],{},[96,301,302],{},"Schedule",[96,304,305],{},"Pattern",[96,307,308],{},"Average frequency",[107,310,311,327],{},[93,312,313,316,319],{},[112,314,315],{},"Every third day",[112,317,318],{},"Run, two days without running, repeat",[112,320,321,322,326],{},"About ",[67,323,325],{"className":324},[70],"2.3"," runs per week",[93,328,329,332,335],{},[112,330,331],{},"Every other day",[112,333,334],{},"Run, one day without running, repeat",[112,336,321,337,326],{},[67,338,340],{"className":339},[70],"3.5",[60,342,343,344,348],{},"Roughly ",[67,345,347],{"className":346},[70],"48–72 hours"," between runs can be a starting point for pain-limited runners to discuss with a clinician or coach. Some need longer. There is no proven universal recovery interval or evidence that rolling schedules prevent more injuries than seven-day weeks.",[60,350,351],{},"If symptoms have not settled before the next run, reduce the dose or increase the gap. Do not compress recovery to meet a weekly target.",[10,353,355],{"id":354},"pain-rules-depend-on-the-condition","Pain rules depend on the condition",[87,357,358,368],{},[90,359,360],{},[93,361,362,365],{},[96,363,364],{},"Situation",[96,366,367],{},"Practical response",[107,369,370,383,391,399],{},[93,371,372,375],{},[112,373,374],{},"Diagnosed tendon problem",[112,376,377,378,382],{},"Follow the pain-monitoring limits in your rehabilitation plan. Some Achilles programmes allow pain up to ",[67,379,381],{"className":380},[70],"5\u002F10",", with limits on symptoms afterward.",[93,384,385,388],{},[112,386,387],{},"Diagnosed knee pain",[112,389,390],{},"Use the condition-specific plan; tendon pain allowances do not automatically apply.",[93,392,393,396],{},[112,394,395],{},"Unexplained or recurring leg pain",[112,397,398],{},"Get assessed rather than choosing a pain score that lets you keep running.",[93,400,401,404],{},[112,402,403],{},"Suspected bone stress injury",[112,405,406],{},"Stop running and seek assessment. Do not use an “acceptable pain” rule.",[408,409,411],"warning",{"icon":410},"i-ph-warning",[60,412,413],{},"Pain concentrated over a small area of bone, pain at rest or at night, swelling, or pain that worsens as you run needs clinical assessment. A quiet next morning does not completely rule out injury.",[10,415,417],{"id":416},"what-to-do-when-the-plan-stops-working","What to do when the plan stops working",[87,419,420,429],{},[90,421,422],{},[93,423,424,426],{},[96,425,305],{},[96,427,428],{},"Adjustment",[107,430,431,439,447,455],{},[93,432,433,436],{},[112,434,435],{},"Only the longest run triggers symptoms",[112,437,438],{},"Shorten it; redistribute time only if recovery permits.",[93,440,441,444],{},[112,442,443],{},"Symptoms linger between runs",[112,445,446],{},"Widen the gaps or reduce running. Hold off on adding frequency.",[93,448,449,452],{},[112,450,451],{},"The same routine feels progressively worse",[112,453,454],{},"Reduce load and review the cause with a clinician.",[93,456,457,460],{},[112,458,459],{},"Running is stable but you want more fitness",[112,461,462],{},"Try tolerable cycling, swimming, deep-water running, or elliptical training.",[10,464,466],{"id":465},"build-capacity-between-runs","Build capacity between runs",[24,468,469,475,481,487],{},[27,470,471,474],{},[63,472,473],{},"Strength:"," two sessions a week can be a workable starting schedule, adjusted to your condition. Calf raises, squats, step-ups, and hip exercises are possible options, not a universal treatment plan.",[27,476,477,480],{},[63,478,479],{},"Cross-training:"," choose activity that does not aggravate symptoms. It supports aerobic fitness but does not replace rebuilding running tolerance.",[27,482,483,486],{},[63,484,485],{},"Recovery:"," sleep and eat enough. Include strength work and long days on your feet when judging total leg load.",[27,488,489,492],{},[63,490,491],{},"Lighter weeks:"," a lighter week every third or fourth week is common coaching practice, not proven injury prevention. Reduce sooner if symptoms call for it.",[10,494,496],{"id":495},"your-next-step-checklist","Your next-step checklist",[24,498,500,506,512,518,524,530],{"className":499},[158],[27,501,503,505],{"className":502},[162],[164,504],{"disabled":166,"type":167}," Establish a repeatable easy routine.",[27,507,509,511],{"className":508},[162],[164,510],{"disabled":166,"type":167}," Check individual distance increases and overall training load.",[27,513,515,517],{"className":514},[162],[164,516],{"disabled":166,"type":167}," Change one thing at a time.",[27,519,521,523],{"className":520},[162],[164,522],{"disabled":166,"type":167}," Add a short run by redistributing existing time.",[27,525,527,529],{"className":526},[162],[164,528],{"disabled":166,"type":167}," Hold the new routine steady before increasing it.",[27,531,533,535],{"className":532},[162],[164,534],{"disabled":166,"type":167}," Get recurring pain assessed rather than repeatedly restarting.",[10,537,539],{"id":538},"go-deeper","Go deeper",[541,542,545],"callout",{"color":543,"icon":544},"primary","i-ph-books",[60,546,547,548,553,554,558,559,563],{},"Read ",[549,550,552],"a",{"href":551},"\u002Fblog\u002Frunning-volume","How to Increase Running Volume When Your Legs Hold You Back"," for the research, its limitations, and the reasoning behind this checklist. See also ",[549,555,557],{"href":556},"\u002Fcheatsheets\u002Fhow-to-start-running","How to Start Running"," and ",[549,560,562],{"href":561},"\u002Fcheatsheets\u002Frecovery","Recovery",".",[60,565,566],{},[567,568,569],"em",{},"General education, not an individual rehabilitation plan. Persistent pain needs assessment and condition-specific guidance.",{"title":22,"searchDepth":571,"depth":571,"links":572},2,[573,574,575,576,577,578,579,580,581,582],{"id":12,"depth":571,"text":13},{"id":57,"depth":571,"text":58},{"id":150,"depth":571,"text":151},{"id":212,"depth":571,"text":213},{"id":292,"depth":571,"text":293},{"id":354,"depth":571,"text":355},{"id":416,"depth":571,"text":417},{"id":465,"depth":571,"text":466},{"id":495,"depth":571,"text":496},{"id":538,"depth":571,"text":539},"getting-started-recovery","2026-10-09T14:55:07","A quick guide to increasing running volume, adding another run, and managing recovery when leg pain limits your training.","md","i-ph-person-simple-run",{},"\u002Fcheatsheets\u002Frunning-volume","4 min read",{"title":5,"description":585},{"loc":589},"cheatsheets\u002Frunning-volume",[595,596,597,598,599],"running","running-volume","training-frequency","injury-prevention","recovery","v1.0","ikDUJeaNXX__DGi5LOCC7Fw6_Rb6d29qymAUD5xi6zg",1791567197944]